Fitness program

Warmup

• chin tuck wall: 2x10, 3s hold
• wall slides: 2x10
• Half-kneeling hip flexor stretch, glutes squeezed: 2×30 s/side
• Short foot (lift arch without curling toes): 2×10, 5 s hold
• Dead bug: 2×8/side

A

• goblet squat: 3x8
• Chest-supported row: 3x10 (ring row)
• hip thrust: 3x10 (single-leg glute bridge, KB on hips)
• Single-arm landmine press: 38/side (Half-kneeling KB overhead press)
• Suitcase carry 3x30m/side
• Pallof press: 3x10/side (Ring fallout from knees, 3x6-8)

B

• Romanian deadlift:3×8 (KB RDL, two-hand or single-leg)
• Pull-up / lat pulldown: 3×8 (Ring pull-up, or ring row if not yet)
• Bulgarian split squat (barefoot if possible): 3×8/side (Same, rear foot on bed, KB in hand)
• Turkish get-up: 3×2/side
• Face pull: 3×15 Ring face pull or ring Y-raise
• Push-ups: 3× near failure (Ring push-ups, push shoulder blades apart at top)
• Single-leg calf raise: 3×12/side

Notes

• Pull : push = 2 : 1
• Leave 1–2 reps in reserve
• All sets clean → add weight
• Only a light KB at home → 3 s lowering, 12–15 reps